# Build a habit that sticks

A practical plan to start a habit (or break one) using cues, tiny steps, and tracking.

- Topic: Productivity & Planning
- Framework: RTF
- Level: Standard
- Tags: Productivity, Plan, Fill-in Template
- Source: https://www.thinkwithprompt.com/prompts/build-a-habit-that-sticks

## Prompt

```text
Help me build a habit that lasts.

**The habit:** [e.g. exercise 3x/week, read daily, stop doom-scrolling]
**Why it matters to me:** [REAL REASON]
**What's stopped me before:** [OBSTACLES]
**My daily routine:** [BRIEFLY]

Give me:
1. **The smallest version** I can do even on a bad day (2 minutes or less).
2. **Cue → routine → reward**: exactly when and where I'll do it, and what I'll attach it to.
3. **Friction plan**: make the good habit easier and the bad alternative harder.
4. **Tracking**: a simple way to track it and what counts as success.
5. **Relapse plan**: what to do after I miss a day (never miss twice).
6. **A 4-week ramp-up** from the tiny version to the target.

Check in with me: end by asking how I'll hold myself accountable.
```

## What to fill in

- e.g. exercise 3x/week, read daily, stop doom-scrolling
- REAL REASON
- OBSTACLES
- BRIEFLY

Free to copy and use. From ThinkWithPrompt (https://www.thinkwithprompt.com/), a library of 2,663 curated AI prompts.